Low FODMAP Lasagna Recipe

This bubbly, cheesy Low FODMAP Lasagna is made with tender gluten-free noodles, a rich beef ragu, and creamy homemade béchamel, ready in under two hours. The golden, melted mozzarella crust hides layers of savory sauce that taste just like the traditional version, without the stomach ache. I finally created a recipe that delivers all the comfort of Italian night with zero garlic or onion triggers.

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Why This Classic Works

I used to think authentic lasagna was impossible on a gut-friendly diet because garlic and onions are the backbone of Italian cooking. The secret to getting that deep, savory flavor back is using garlic-infused olive oil, which captures the aroma without the soluble FODMAPs that cause issues. Combined with the natural sweetness of carrots and tomato paste, you won’t even miss the onions.

Another game-changer was realizing that a proper béchamel is easy to make gluten-free and lactose-free. By using a standard gluten-free flour blend and lactose-free milk, the white sauce thickens up perfectly, binding the layers together so they don’t slide apart on the plate. It creates that luxurious, creamy texture that store-bought dairy-free alternatives often lack.

Low FODMAP Lasagna Ingredients

For the Meat Sauce:

• 2 tbsp garlic-infused olive oil
• 1 lb (450g) lean ground beef
• 1/2 cup green onion tops (green parts only), finely chopped
• 1 large carrot, peeled and finely diced
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• 28 oz (800g) canned crushed tomatoes (check label for no garlic/onion)
• 1/2 cup water
• 1 tsp salt
• 1/2 tsp black pepper

For the Béchamel:

• 4 tbsp butter
• 1/4 cup gluten-free all-purpose flour
• 2 1/2 cups lactose-free whole milk, warmed
• 1/4 tsp ground nutmeg
• 1/2 cup grated parmesan cheese

For Assembly:

• 10-12 oz (300g) gluten-free lasagna sheets (oven-ready or par-boiled)
• 2 cups shredded mozzarella cheese (lactose-free if needed)
• Fresh basil leaves for garnish

How To Make Low FODMAP Lasagna

1. Start the Ragu: Heat the garlic-infused oil in a large pot over medium-high heat. Add the ground beef and diced carrots, breaking up the meat with a spoon. Cook for 5-7 minutes until the beef is browned and carrots are softening. Stir in the green onion tops.
2. Simmer the Sauce: Add the tomato paste, oregano, and basil, stirring for 1 minute to coat the meat. Pour in the crushed tomatoes and water. Season with salt and pepper. Reduce heat to low and simmer for 20 minutes while you make the white sauce.
3. Make the Roux: In a separate saucepan, melt the butter over medium heat. Whisk in the gluten-free flour and cook for 1 minute, stirring constantly to remove the raw flour taste but not letting it brown too much.
4. Finish the Béchamel: Slowly pour in the warm lactose-free milk, about 1/2 cup at a time, whisking vigorously to prevent lumps. Simmer for 3-5 minutes until the sauce thickens enough to coat the back of a spoon. Remove from heat and stir in the nutmeg and parmesan cheese.
5. Assemble the Layers: Preheat your oven to 375°F (190°C). Grease a 9×13 inch baking dish. Spread a thin layer of meat sauce on the bottom. Top with a layer of lasagna sheets, then more meat sauce, a drizzle of béchamel, and a sprinkle of mozzarella. Repeat these layers three times, finishing with a final layer of béchamel and the remaining mozzarella.
6. Bake: Cover the dish with foil (tent it slightly so cheese doesn’t stick) and bake for 30 minutes. Remove the foil and bake for another 10-15 minutes until the cheese is bubbly and golden brown. Let it rest for 10 minutes before slicing.

Recipe Tips

• Watch the moisture: Gluten-free pasta absorbs more liquid than wheat pasta. If your meat sauce looks too thick, add an extra splash of water before assembling to ensure the noodles cook through without drying out.
• Check the cheese: Aged cheeses like Parmesan are naturally low in lactose, but mozzarella varies. If you are very sensitive, look for a brand specifically labeled “lactose-free,” though many people tolerate standard mozzarella well in serving-sized amounts.
• Don’t skip the rest: Resting the lasagna for at least 10 minutes after baking is crucial. It allows the gluten-free pasta starch to set and the sauces to firm up, giving you clean slices instead of a hot mess.
• Green onions matter: Only use the dark green tops of the scallions. The white bulb contains high levels of fructans and is not FODMAP friendly, but the green tops provide excellent onion flavor safely.

What To Serve With Low FODMAP Lasagna

A crisp green salad is the best way to cut through the richness of the cheese and pasta. Use a simple dressing made from olive oil, lemon juice, and a pinch of salt to keep it gut-friendly. You can also serve gluten-free garlic bread by brushing GF baguette slices with more of that garlic-infused oil and toasting them until crisp.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. This lasagna actually tastes better the next day as the flavors meld. You can also freeze individual slices wrapped in foil and plastic wrap for up to 2 months; just reheat in the oven or microwave until hot.

FAQs

• Can I use lentils to bulk up the sauce?
  Yes, canned lentils are lower in FODMAPs than dried ones because the fructans leach into the water. Rinse 1/2 cup of canned lentils thoroughly and add them with the crushed tomatoes if you want extra fiber.
• Do I need to boil the gluten-free noodles?
  It depends on the brand. If the box says “oven-ready,” you can use them raw, but ensure your sauce is saucy. If they are standard thick corn/rice noodles, par-boil them for 3-4 minutes so they are pliable but not fully cooked.
• Is tomato paste low FODMAP?
  Yes, in normal serving sizes (about 2 tablespoons per meal), tomato paste is considered safe. Since this recipe uses 2 tablespoons for the entire dish, it is well within safe limits per serving.

Nutrition

• Calories: 520 kcal
• Total Fat: 24g
• Saturated Fat: 12g
• Cholesterol: 85mg
• Sodium: 890mg
• Total Carbohydrate: 42g
• Protein: 32g

Try More Recipes:

• Low FODMAP Coq au Vin Recipe
• Low FODMAP Fish Curry Recipe
• Crispy Low FODMAP Chicken Nuggets Recipe